Beatdown Name: Nashville Shuffle
Date: 02.27.2025
Location: Wakanda
QIC: Gulliver
PAX:
Mile High
Tuac
Lonzo
Meatloaf
Welcome
F3 Mission and Core Principles
Disclaimer
Warmup: Projectovator, windmills, arm circles, bear crawl and crawl bear, cherry pickers, squats
The Thang:
Run half the circle with the front pax falling off to do 2 burpee’s and then get back in line. Pax took turns on the BOSU ball doing 10 squats, 10 merkins, and 20 LBC’s while the rest did line work across the parking lot: Jump back and fourth, Jump side to side over line, walking lunges, side shuffle, karaoke run, bear crawl, crab walk repeat
Run back to flag while last pax runs to the front in a weaving pattern like a snake. Run to font door for core.
CORE: BBS, Side crunches, flutter kicks, superman variations, scissor kicks
Circled up for various exercises before COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer
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